Exercise, Depression, and the Brain

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Whether you’re
experiencing a simple case of the Monday blues or more persistent symptoms of
depression, exercise can help boost your mood.

Getting regular exercise
is important for good physical and mental health. Exercise can help stimulate
parts of your brain that aren’t as responsive when you’re feeling depressed. It
also promotes the release of feel-good brain chemicals. It may also help
distract you from your worries and improve your confidence.

Exercise and brain chemistry

Depression is a mood
disorder that causes persistent feelings of apathy and sadness. It’s a complex
condition, with several contributing factors. Changes in your brain
biochemistry likely play a part.

“Simply put, most people
who are depressed have something wrong with their brain
chemistry," says William Walsh, Ph.D., president of the Walsh Research Institute, a nonprofit mental health research institution in
Illinois. “Life experiences can make things worse,” he adds, “but usually the dominant
problem is chemistry."

Exercise can help relieve
symptoms of depression in several ways. Among other benefits, it helps
stimulate the release of feel-good brain chemicals.

Endorphins
and other neurotransmitters

The first thing you might
think of when it comes to exercise and depression is what is commonly known as
“runner’s high.” This describes the release of endorphins that your brain
experiences when you physically exert yourself. Endorphins are a type of
neurotransmitter, or chemical messenger. They help relieve pain and stress.

Endorphins are only one of
many neurotransmitters released when you exercise. Physical activity also stimulates
the release of dopamine, norepinephrine, and serotonin. These brain chemicals
play an important part in regulating your mood.

For example, regular
exercise can positively impact serotonin levels in your brain. Raising your
levels of serotonin boosts your mood and overall sense of well-being. It can
also help improve your appetite and sleep cycles, which are often negatively affected
by depression.

Regular exercise also helps
balance your body’s level of stress hormones, such as adrenaline. Adrenaline
plays a crucial role in your fight-or-flight response, but too much of it can
damage your health.

Other mental health benefits of exercise

Exercise can have other
mental health benefits too. For example, focusing on your body’s movements
during exercise may help distract you from upsetting thoughts. Setting and meeting
exercise-related goals may also boost your confidence and sense of control.

When you exercise with other
people, it can provide mood-boosting social benefits. For example, consider walking
in the park, taking a yoga class, or joining a recreational sport team with a friend
or family member. Exercise classes can also be a good place to meet new people.
You can enjoy the physical stimulation of a workout, while getting social
stimulation too.

Developing an exercise routine

While any amount of
exercise can help relieve the symptoms of depression, regular exercise is best.
Some types of exercise may be more beneficial than others.

The Centers for Disease Control and Prevention encourage most adults to get at least 150 minutes
of moderate-intensity aerobic activity per week. You can reach this goal by
taking a brisk 30-minute walk around your neighborhood, five days a week. Other
examples of aerobic activity include swimming, bicycling, and playing
basketball.

You should also schedule
at least two sessions of muscle-strengthening activities per week. Weightlifting,
yoga, and Pilates are examples of activities that strengthen your muscles.

Eating a healthy diet

Eating a well-balanced diet
is also important for good mental health. For example, complex carbohydrates
and protein-rich foods can help improve your mood and concentration. They also
provide the energy and nutrients needed to fuel your workouts.

For a nutritious diet, eat
a variety of vegetables, fruits, whole grains, low-fat dairy products, and lean
proteins. Don’t eat a lot of foods that are high in refined sugar, saturated
fats, or salt. Only drink alcohol in moderation.

The takeaway

A range of factors can
contribute to depression. Your brain chemistry is an important one. In many
cases, you can improve your brain chemistry with something as simple as regular
exercise. Getting 150 minutes of moderate aerobic activity per week is an
important part of staying healthy. It can boost your mood and energy, while
strengthening your muscles, lungs, and heart.

If you suspect you have
depression, speak to your doctor. They may recommend a variety of lifestyle
changes, including changes to your exercise routine. They may also prescribe other
treatments, such as medications, therapy, or a combination of both.